| Location: Fairfax,VA, Member Since: May 31, 2012 Gender: Male Goal Type: Local Elite Running Accomplishments: Post High School Road PRs
Mile 4:30 (2016)
5K 15:24 (2017)
10K 31:48 (2018)
10M 52:23 (2017)
Half 1:09:14 (2018)
Mar. 2:29:41 (2015) Short-Term Running Goals: Stay injury free, consistently train, and enjoy running
PR in the 5K,10K,10M, half marathon
Long-Term Running Goals: 2019 Race Schedule
1/1 New Years Day 5k (1st, 16:08)
2/3 For The Love 10k
3/16 Shamrock Half Marathon
4/7 Cherry Blossom 10 Mile
4/28 NJ Marathon ?
9/29 Berlin Marathon
Personal: Live near DC in Fairfax, VA. Hoping to train tough and see what I've got before time and other responsibilities catch up to me.
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| Saucony Ride 8 Miles: 29.00 | Saucony Triumph ISO.3 Miles: 28.00 | Saucony Kinvara 6 Miles: 9.50 | NB RC1600 Flats Miles: 4.00 |
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| | AM: 2 WU 4MP, 1E, 3MP, 1E, 2MP, 1E, 1MP, 2CD
PM: 1 hr. pool run
Started more conservative which paid dividends because it was easy to run fast at the end of the workout. We ended up going faster than MP at the end. It was hot at the beginning but the dew point plummeted throughout the run so that it was downright enjoyable at the end. We got lucky in this regard. Feeling pretty damn good going into next weekend's half. If only the weather will cooperate next Sunday for us. It's not looking that great so far. the humidity dew point needs to be low. (5:45,5:45,5:33,5:25) (5:29,5:27,5:19) (5:28,5:16) (5:09) AVG: 5:27
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| Saucony Ride 8 Miles: 17.00 |
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| | AM: 8 easy + lifting/core routine, stretch, foam rolling
PM: 5 easy
backing it down slightly for a recovery week before the race this weekend.
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| Saucony Triumph ISO.3 Miles: 13.00 |
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| | AM: 2.6 WU 1600,1200,2x800,400 2.7 CD (5:09, 3:40, 2:26, 2:20, 69)
PM: 4 easy + standard core routine, stretch, foam rolling.
Short workout this morning as I recover this week for the race on Sunday.
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| Saucony Kinvara 6 Miles: 9.50 | Saucony Triumph ISO.3 Miles: 4.00 |
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| | AM: 1.5 hr. pool run
PM: 5 easy. warm outside
recovery week continues
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| Saucony Triumph ISO.3 Miles: 5.00 |
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| | AM: 7 easy + standard core routine, stretch, foam rolling
PM: 5 easy
feeling a little odd with the reduced volume. You get so used to high mileage and being tired for so long, even a slight reduction changes how you feel during the day. I feel energized and hyper one minute then very tired the next and this is only a light down week. Marathon taper is going to be unnerving at best.
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| Saucony Ride 8 Miles: 12.00 |
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| | AM: 6 miles with one pick-up mile in 5:15 + 4x100m drills/strides
PM: rest
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| Saucony Triumph ISO.3 Miles: 6.00 |
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| | AM: 4 easy + a few light strides and drills
Getting humid. Not really looking forward to running in this soup tomorrow.
that's 70.5 land miles + 15 pool "miles" for a total volume of 85.5. Pretty good down week as I'm feeling recovered and ready to roll
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| NB RC1600 Flats Miles: 4.00 |
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| Saucony Ride 8 Miles: 29.00 | Saucony Triumph ISO.3 Miles: 28.00 | Saucony Kinvara 6 Miles: 9.50 | NB RC1600 Flats Miles: 4.00 |
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